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6 Best Practices for Novice Runners

Jun 13, 2018

 

 

 

6 Best Practices for Novice Runners

 

 

 

1, Deep

 

 

 

 


Stand as straight as possible (look up as much as possible, but do not look up and stay upright) and keep your feet apart. Bend your knees and try to lower your hips and your body. Pause for a while, then slowly return to standing up and back to the starting position. Do 3 groups of 10 each.

Note: Make sure the front of the knee does not exceed the toes. Keep your upper body straight - do not lean forward.

Increase difficulty: Become a jumper. Knock down as much as possible and then gently land.

 

2, bow and arrow

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Separate your feet before and after, and your right foot first. The knees bend the left knee but do not touch the ground. Repeat the other leg. Do 3 groups of 10 each.

Note: Make sure the front of the knee does not exceed the toes. Keep your upper body straight - do not lean forward.

Increase difficulty: do jumps. Left foot forward into lunges. Leaving the ground vertically, swing your arms forward and swap legs (such as scissors) in the air. When you were awkward, your right foot was in front of you.

 

3, hip bridge

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The back lies flat on the floor, the knees are bent, the arms are open, and the palms are down. With the abdomen as the axis, lift your hips and step your feet on the ground. Straighten the core, buttocks and thighs, and stay in this position for 3-5 seconds. Do 3 groups of 10 each.

Note: Keep hips level when lifting - do not move horizontally.

Increase the difficulty: do a hip joint on one foot. Lift one leg from the ground. When this leg is empty, use the heel of the other leg to push the buttocks off the ground. Return to the beginning and repeat. The same is true of the other party.

 

4, flat support


Start with push-up position. Bend your elbows and press your body until your weight moves from your palm to your forearm. Your body should be in a straight line. Tighten the abdomen and hold for 60 seconds. If you can't keep it, keep it for 5-10 seconds and rest for 5 seconds, so the interval lasts 1 minute.

Note: The buttocks should neither be relaxed nor elevated.

Increase difficulty: do rotary disk support. Start with the tray support position. Then turn left to make a flat plate support for 10 seconds, then turn right to make a flat plate support for 10 seconds. Return to the beginning and repeat.

 

5. Climbers


Start with a push-up posture. Keep your right knee extended inwards. Keep your left knee extended inwards. Replace the legs and move as fast as possible while maintaining a good mountaineering posture. Do 3 groups of 10 each, 10 times in each group, and 1 left and right (that is, 1 step to the left and 1 step to the right).

Note: Your body should have a straight line from head to foot. Do not change your lower back posture when the knee is stowed.

 

6, Superman

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When you lie on the ground, your limbs will stretch outward. Lift the head, left and right legs about 5 inches (about 12.7 centimeters) from the ground. Keep 3 beats and let go. Head, right arm and left leg repeat. Do 10 times on each side.

Note: Do not raise your shoulders.

Increase difficulty: At the same time lift the limbs.